Crossfit Golden - Lacey/Greg
1200 - 10 of us
2 rounds of
10 drop squat
5 front squat
10 lunge in place
15 sec hold overhead
5 high hang power clean
5 hang power clean
5 mid shin power clean
Power Clean (x2)
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% and build each set to today’s heavy double.
I worked up from
All reps were really smooth. Might have had a little more in my, but we rarely do power cleans.
1200 Meter run
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)
I scaled this to 30# DB. Run was fine, first 800 was 4:15. Alternating DB snatches were paced well. Left arm down and back was OK. Right arm down and back was tough. I was much less stable, not locking out well and reset after 30 feet. Finished in 11:47.